Warmup: ROM, dynamic stretches, 10 jumping pull-ups, 10 dips, 30 seconds jumping jacks
WOD:
3 rounds of
10 Pull-ups
Farmers carries (50 m) drop weight (45/30#), then Sprint to long end of alley. Retrieve weight for last 50 m
Then
3 rounds of
10 ring dips
Walk 50m with weighted bar overhead (95/65#), drop weight, then walking lunges to short side of alley. Retrieve weights, walk with OH for remaining 50m.
Scale weight accordingly.
Cooldown: Roll and stretch
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